Let's begin by centering our breath allowing ourselves to be fully present in both body and mind.
Sit comfortably,
Close your eyes and gently place your hands.
Over your heart center.
Take a deep breath in,
Feeling your chest rise beneath your hands.
And exhale slowly.
Releasing any tension.
As you continue to breathe.
Start to feel the warmth and connection between your palms and your heart.
Notice the rhythm of your heartbeat under your fingertips.
With each inhale,
Imagine your breath flowing into your heart.
Creating space for love and compassion.
With every exhale,
Let go of stress.
And feel your chest suffering.
Allow yourself to fully connect with this moment.
Listening to the beat of your heart as it reminds you of your strength,
Resilience.
And openness.
Now release your hands down on your knees.
Let's start warming up by gently rolling the chest in circles.
Imagine drawing a big circle with your heart,
Moving slowly and mindfully.
As you make these movements,
Involve the neck,
Let your head follow the motion to loosen up your shoulders and upper back.
And reverse the direction of the circle.
Still breathing deeply.
Enjoy this movement.
Notice how your body starts warming up.
And finish.
From here,
Come into all fours in a tabletop position.
As you inhale,
Extend your left leg back and your right arm forward.
Exhale and bring your elbow knee towards each other for a crunch.
Inhale,
Extend long and exhale,
Crunch again.
Let's do three more of this.
And now,
Hold the extended position,
Reach back with your right hand to grasp your left ankle and lift into tiger pose.
Open your heart feeling a deep stretch across your chest and hips.
And release.
Now switch to the other side.
Inhale,
Extend your right leg back and left arm forward.
Exhale,
Crunch elbow to knee.
Inhale,
Lengthen.
Exhale,
Crunch again.
Repeating this three more times And then reach back with your left hand,
Grasp your right ankle.
And lift into tiger pose,
Opening your heart.
Breathe deeply.
And release.
Gently bring both hands back under your shoulders and tuck your toes.
Push back into downward facing dog.
From here,
Flow forward into plank pose keeping your core engaged.
Slowly lower your knees,
Chest and chin to the mat in the Shtanga Namaskara.
Inhale,
Slide forward and lift your chest into cobra pose.
Exhale press back into downward facing dog lifting your hips high Inhale,
Extend your right leg up into three-leg dog.
Exhale,
Draw your knee to your nose,
Engaging your core.
Inhale,
Lift the leg up again.
Exhale,
Crunch your knee to the nose.
One more time.
Unstep your right foot between your hands,
Coming into warrior one.
Lift your arms and open your chest.
Take a deep breath in.
And opening to your warrior two.
Settle into pose.
Reach out strongly through your arms.
Inhale lift your right arm up and back for reverse warrior feeling the side stretch Exhale,
Come forward,
Resting your right elbow on your thigh for side angle pose.
Inhale,
Sweep back to reverse warrior.
Exhale,
Side angle.
Three more times.
Now come back to warrior 2 and strengthen your front leg and reach forward into triangle pose.
Bring your right head on your shin on the mat and lift your left arm up,
Opening your chest wide.
As you rise from Trikonasana,
Gently bend your right knee and begin to shift your weight forward.
Lift your left leg off the mat,
Coming into Ardha Chandrasana Half Moon Pose.
Extend your left arm towards the sky and balance here.
Then slowly bend your right knee and float your left foot back down behind you.
Place both hands to the mat and press into Downward Dog.
Inhale,
Plank Pose.
Exhale,
Chaturanga Dandasana.
The mat.
Inhale,
Raise up to upper facing dog.
And come back into downward facing dog.
Let's repeat the same sequence on the left side.
Inhale,
Lift your left leg into three leg dog.
Exhale,
Crunch your knee to the nose.
Inhale,
Lift again.
Exhale,
Crunch.
One last time.
And step forward into warrior one.
Inhale,
Rise up,
Arms overhead,
Chest open.
Exhale,
Move into warrior two.
Stay grounded and strong in your legs.
Inhale,
Reverse warriors,
Weeping your left arm back.
Exhale,
Side angle pose,
Resting your elbow on your thigh.
Flow back and forth,
Inhale reverse,
Exhale side angle.
3 more times.
Then come back to warrior 2 Strengthen your right leg and move into triangle pose.
Breathe deeply,
Expanding through your heart.
Bend your left knee and begin to shift your weight forward.
Gently lift your right leg off the mat,
Come into half moon pose.
Extend your rhyme forward to the sky,
Opening your chest.
Slowly bend your left knee and float your left foot back down behind you,
Coming to warrior 2.
From here and rotate to your right.
Step your feet wide and come into Prasarita Padottanasana.
Fold forward,
Bringing your hands to the mat or grabbing your big toes.
Let your head relax and breathe deeply into the stretch.
Breathe and stretch.
Inhale,
Come up halfway.
Exhale,
Walk your feet together and lower down into Garland Pose.
Malasana.
Bring your palms together at your heart,
Using your elbows to open your knees.
Feel your chest lifting and your hips opening.
Now sit down on your mat.
And extend your right leg in front of you,
Placing your left foot close to the inner thigh.
Inhale,
Lengthen your spine as you exhale,
Twist to the left,
Placing your left hand behind you for support.
From here,
Gently release the twist and fall forward into Janusha Shasana.
Reaching your chest forward,
Your extended leg.
With each breath allow your body to soften and release tension.
Next,
Swing your right leg backward Square your hips,
Let yourself sink into the pose,
Feeling the deep stretch in your hips.
We'll flow through three gentle waves.
On your inhale,
Lift your chest up,
Lengthening through the spine,
And feel your heart expand as you exhale,
Slowly lower your chest towards the mat.
On the next inhale,
Rise back up,
Sweeping your chest forward and upward,
And exhale,
Wave back down again,
Allowing your upper body to relax down.
One more time.
And inhale as you come back up.
Now swing your right leg forward.
Place your hands behind your fingers pointing in the direction of your legs and push up into reverse tabletop position.
One inhale and exhale here.
And now sit down and extend your left leg,
Keeping the right foot close to your inner thigh.
Inhale,
Lengthen your spine.
Exhale,
Twist to the right,
Placing your head behind you.
Stay here for one breath.
From here,
Release the twist and fall forward into Janusha Shastana,
Bringing your chest towards your extended leg.
Breathe deeply,
Letting go of any tension.
Next,
Come into pigeon pose with your right leg forward.
Square your hips and lower your chest towards the mat.
Feel the release in your hips and lower back.
Breathe deeply,
Creating space.
And now.
.
.
Lift your chest up as you inhale,
Lengthening your spine,
Exhale,
Gently lower your chest towards the mat.
Inhale,
Rise back up,
Feeling the stretch.
Exhale,
Wave back down,
Letting go of tension.
One more time,
Inhale,
Lift,
Exhale,
Fall forward.
And then come back up.
Step into downward facing dog.
And we'll flow through quick vinyasa.
Inhale,
Plank pose.
Exhale,
Chaturanga Dandasana.
Square your elbows,
Keeping your body parallel to the mat.
Inhale,
Raise up to upper facing dog.
And come back into downward facing dog now come back to plank again exo come to chaturanga dandasana again and lay all the way down to the mat Lie on your belly,
Prop yourself up on your forearms and lift your chest.
Gently open the heart as you breathe into this mild back bend.
Stretch through the crown of your head.
Push your shoulder blades back.
Pull them together.
Engage your glutes.
One more breath here.
And come down have some rest before we move to our next pose and now bring your arms parallel to the body as we'll come into locust pose raise all your limbs up Stretch through the crown of your head.
Try to lift your arms and legs as high as possible.
And come back to the mat.
A few breaths here.
So restore and relax.
Now reach back to grab your ankles for bow pose.
As you inhale,
Lift your chest and thighs off the mat,
Opening through your heart and chest.
Take a few deep breaths here,
Feeling the energy flow through your body.
Come back down and breathe deeply.
Stretch your right arm forward.
And roll on your mat coming to your back.
Lie flat on your back and bring both knees into your chest.
Gently rock from side to side massaging your lower back and releasing.
Any lingering tension.
From here,
Straighten your right leg and let your left knee.
Fall across your body into a twist.
Extend your left arm out to the side and gaze over your left shoulder.
Breathe deeply,
Allowing your spine to release.
Gently come back to center.
Hug both knees to your chest and then straighten your left leg.
Let your right knee cross over your body into a twist.
Reaching your right arm out and turning your head to the right.
Relax into the stretch and breathe fully.
Finally,
Come into reclining bound angle pose.
Bring the soles of your feet together letting your knees fall out to the sides.
Rest your arms by your sides.
Palms facing up and breathe deeply.
This heart opener replaces Shavasana.
Allowing your body to relax.
If you have a pillow nearby,
You can also place it under your middle bag.
Feel the openness in your heart and the deep relaxation in your body.
Take a moment to note how you feel right now.
I hope you feel stronger,
More flexible and more connected to yourself.
When you are ready,
Slowly come out of the pose.
Remember that you are capable of achieving everything you set your mind to.
Thank you for practicing with me.
Have a beautiful day.
